Premenstrual Syndrome (PMS)

What is PMS?

Premenstrual Syndrome (PMS) refers to a collection of symptoms that occur during the luteal phase of your menstrual cycle - the time after ovulation and before your period begins. These symptoms, caused by fluctuations in hormones like estrogen and progesterone, can begin anywhere from a few days to two weeks before your period. For some women, PMS is a minor annoyance, but for others, it can significantly impact their quality of life. ​

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Hormonal Changes and Their Effects 

PMS is largely driven by the rise and fall of estrogen and progesterone. After ovulation, progesterone levels increase to prepare the uterus for a potential pregnancy. If pregnancy does not occur, progesterone levels drop, triggering the onset of your period. This hormonal rollercoaster can lead to a variety of symptoms including:

• Mood Swings and Irritability: Fluctuations in estrogen and progesterone can influence neurotransmitters like serotonin, leading to mood changes, irritability, or even feelings of anxiety and depression. 

• Bloating and Water Retention: A drop in progesterone and an increase in estrogen can cause your body to retain more water, leading to that familiar bloated and puffy feeling. 

• Breast Tenderness: High estrogen levels can cause your breasts to swell and feel tender or painful in the days leading up to your period. 

• Cravings and Increased Appetite: PMS can make you crave sugary or salty foods. These cravings are often related to fluctuating blood sugar levels and changes in serotonin. 

• Fatigue and Low Energy: Hormonal changes can disrupt your sleep, leading to increased fatigue and feelings of sluggishness. 

• Headaches and Migraines: Estrogen affects blood vessel dilation, which can trigger headaches or migraines, especially in women who are sensitive to hormone changes.

• Acne and Skin Breakouts: As progesterone levels drop, androgen levels can increase, stimulating your oil glands and leading to premenstrual acne breakouts. 

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The Naturopathic Approach to PCOS 

Medicine is fluid, and there are many different paths to healing. Every individual is unique, and what works best for one person may differ for another. This is why I believe in a comprehensive and integrative approach to health - combining the best of naturopathic care with other evidence-based treatments to create a personalized plan that addresses your unique needs. Managing PMS comes from addressing the root cause of your symptoms. Together, we will work on supporting your body holistically to balance hormones, reduce inflammation, and improve overall well-being. 

Hormone Balancing with Herbs and Supplements 

There are a plethora of ways to help rebalance hormones and ease PMS symptoms, but here are some to name a few:

• Vitex (Chaste Tree Berry): This is one of the most popular herbs for treating PMS. Vitex helps balance progesterone and estrogen levels, reducing symptoms like breast tenderness, mood swings, and irregular periods. 

• Magnesium: Known as the "calming mineral", magnesium helps with stress reduction, muscle tension, and bloating. It also supports serotonin production, which can alleviate mood swings and cravings. 

• Calcium: Studies have shown that calcium supplementation can help reduce PMS symptoms like mood swings, water retention, and cravings. 

• B6 (Pyridoxine): Vitamin B6 plays a role in serotonin production and can help relieve mood-related PMS symptoms like depression and irritability. 

Here is a link to my blog discussing some of my favorite supplements or herbal remedies for balancing hormones! 

Nutrition for PMS Relief 

The food you eat plays a critical role in how your hormones function. Here are some key nutrition tips to support a smoother premenstrual phase:

• Eat a Balanced Diet: Focus on whole, nutrient-dense foods like leafy greens, lean proteins, healthy fats (such as avocados and nuts), and complex carbohydrates (like quinoa and sweet potatoes). These foods stabilize blood sugar levels and prevent mood swings and cravings. 

• High Protein Breakfast: Increasing protein consumption in the morning not only awakens your adrenal glands, but also balances your blood sugar, balances all of your hormones, and reduces inflammation. 

• Avoid Sugar and Processed Foods: While it's tempting to reach for sugary snacks when PMS cravings hit, these foods can spike your blood sugar and make symptoms worse. Instead, try satisfying cravings with whole foods like fresh fruit, chia seed pudding, or dark chocolate (which is also rich in magnesium). 

• Increase Fiber Intake: Fiber helps your body eliminate excess estrogen by improving digestion and detoxification. Include fiber-rich foods like whole grains, vegetables, and legumes in your diet. 

• Drink Herbal Teas: Teas like chamomile, raspberry leaf, and ginger can help ease cramps, soothe digestions, and reduce bloating. 

Lifestyle Modifications

•  Exercise: Regular movement, especially low-impact activities like yoga, walking, or swimming can boost serotonin and endorphin levels, helping to improve mood and reducing bloating and fatigue. 

• Stress Management: Chronic stress can exacerbate PMS symptoms by increasing cortisol levels, which throw off your hormonal balance. Practice stress-reducing techniques such as meditation, deep breathing, painting, journaling, cooking, crafts, and mindfulness to keep your stress in check. 

• Get Plenty of Sleep: Lack of sleep can worsen PMS symptoms by disrupting cortisol and insulin levels. Aim for 7-9 hours of sleep each night and establish a calming bedtime routine. 

Acupuncture 

Acupuncture is a wonderful tool for managing PMS. By targeting specific acupuncture points, we can help regulate your hormonal fluctuations, improve circulation, and relieve stress. Many women find that regular acupuncture sessions reduce the severity of their PMS symptoms over time, making their cycle much more manageable.  

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How is PMS Diagnosed? 

Diagnosing PMS is typically based on your symptom history and a review of your menstrual cycle. I may recommend keeping a symptom diary to track these symptoms. In most cases, hormone testing can be done to assess levels of estrogen, progesterone, androgens, thyroid, and cortisol to evaluate your endocrine health and underlying hormonal imbalances. 

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PMS does not have to control your life. By supporting your body with the right herbs, nutrients, lifestyle changes, and natural treatments like acupuncture, we can reduce the impact of PMS and help you feel like yourself again. Remember, you are not alone in this journey, and there are effective natural strategies to bring your body back into balance. 

If you are ready to take the next step toward managing PMS naturally, I am here to guide you. ​Feel free to book a free discovery call. Let's work together to navigate your hormonal health and create a personalized plan that helps you thrive! ​